While #selfcaresunday may be doing the rounds on Instagram, we can all agree reality paints a different picture. Face masks and meditation? Ain’t nobody got time for that. The good news is, there is a way to handle it - it’s called biohacking. In essence - biohacking is making changes to hack your body’s biology in order to feel your best. This can be everything from what you eat and drink through to how you exercise, sleep and process things. We’ve rounded up a list of modern wellness ways to biohack your way to stress free living.

How to fix your posture at work in 60 seconds1:14

Feeling the effects of tech-neck? Whether from sitting at a desk all day or staring at a smartphone, bad posture can have a big impact on your health and wellbeing. Fix your hunchback posture in 60 seconds at work or at home with this simple exercise. Take a minute, your spine will love you for it!

#1 OM IT OUT

Before you yawn 'not yoga again', groundbreaking new research from Coventry University study has revealed yoga’s impact is much more profound than a deeply moving ‘om’. Research has revealed yoga (as well as meditation and Tai Chi) reverses the production of DNA ‘NF-kB’ and protein ‘cytokines’ - the culprits responsible for inflammation, stress and depression. In short, it prevents the body from stressing instead of inflaming it.

Try: Reclined butterfly 1.Lay back on a rolled up beach towel or cushion, placing soles of feet together, knees to drop open.2.Stay for 10-20 breaths, inhaling and exhaling for an equal length of time. 3.Arms can be wide or hands resting on belly - as you breath connect inwards. 4.When ready to come out, draw knees together and roll to one side or lie back flat and relax.

#2 BUZZ YOUR BRAIN

‘Brain tickling’ is now a thing. Yes you read right... tickling your brain through a process called ‘Autonomous sensory meridian response’ (ASMR) will give you the same good vibes as a usual body tickle. The University of Sheffield found when people experienced brain tingles through ASMR their heart rates lowered, they felt more relaxed and socially connected and generally excited or happy.

What is ASMR? A bespoke soundtrack for your brain, it includes pleasurable sounds such as whispers, accents, crackles, tapping etc that work to stimulate the scalp, then move down the body, relaxing the heart rate and resulting in a soothing sedative like sensation.

Sound sweet? Next time you’re frazzled, fire up YouTube and find a ‘AMSR’ audio track for a quick buzz sure to boost you back to a happy headspace.

Modern psychology practise The Indigo Project based in Sydney is at the forefront of music as a therapy tool, currently using ambient music with mindfulness to take people on an experiential journey - to induce a relaxation or recall response within a psychology consult.

“Current research shows experiencing a wide range of emotions (known as emodiversity) is better for our mental health,” explains Mary Hoang, Head Psychologist and Founder of The Indigo Project.” As we spend a third of our lives listening to music, we believe it can be an effective tool to help people deal with emotions - accessing and overcoming feelings that challenge them and possibly help them re-imagine an experience more positively.”

What kind of music works? “Research shows ‘pleasing music’ calms us, so it can depend entirely on the individual but we find ambient music (minimal vocals / acoustic / instrumental / classical) resonates the most.”

In the mood to get mellow? Drop into The Indigo Project for a private consultation, Listen Up workshop or sign up for their Soundscape - immersive sonic retreat. Only have a moment? Scroll Spotify and find your own ‘stress free’ soundtrack.

#4 RELEASE YOUR CHAKRAS

Feeling tightly wound but not sure why or where exactly? Could be that your chakras are out of balance. Cue - Reiki, a therapy that uses soft touch and energy flow to open the body’s ‘chakras’ (aka energy centres) and activate deep healing and relaxation.

Before you dispel it as hippy dippy, it’s important to understand how much our human body is made up energy. “If you accept quantum physics - that we are all energy and live in a universe made of energy - then we can understand how important our energetic body is,” explains Sydney Reiki practitioner Karen Harrison of The Happy Co. How does the subtle therapy work? “A practitioner places their hands on or above a client’s body, targeting areas of concern through life force energy - releasing tension, clearing ‘stuck’ energy or allowing the body to send the energy where it’s most needed,” says Harrison.

“Each chakra corresponds to an area of the body and different parts can be affected by emotions, stress or experiences, so when our chakras are balanced we feel more grounded, positive and well.”

So to make some space in that tightly bound [insert... chest, stomach, hips] try reiki. “It can often feel like a warm hug, a rush of energy or lightness, but more often than not you will leave calm and at peace,” says Harrison.

#5 SIP ON THIS

Swap your heart pumping coffee for an ultra healing crystal infused water or therapeutic tea and receive serious on-trend zen.Made famous by Miranda Kerr, crystal infused waters are making tracks in the wellness scene. Infused with activated amethyst or rose quartz, the crystals are used as a way to help you naturally ingest good vibrations. Or as Madame Dry, a Sydney based brand describes it - “the positively-charged gem elixirs transfer the vibration frequency of crystals into water to elevate your energy, mood and intentions”.

Too wild for your tastebuds? Brew your way to breezy with a hot cup of adaptogenic tea. “Adaptogens are body tonics that increase our resistance to physical, environmental, emotional or biological stressors, restoring normal function to the body,” explains naturopath and founder of OVVIO Organics Anthia Koullouros.While offered in powder or supplement form, bag some of the tea variety for a quick ‘tea break’ fix. The top three adaptogens for anxiety recommended by Koullouros are - Bacopa (for restoring mental or physical exhaustion), ashwagandha ( anti-anxiety and anti-inflammatory) or siberian ginseng root (for chronic illness, fatigue, immune deficiency, convalescence). Or skip the decision overwhelm and try a blend like ‘No:34 Sacred Calm’ from OVVIO Organics.

#6 GET OILY

According to The New Yorker, the age of essential oils for anxiety relief is here - with every biohacker and wellness guru stocking up on oils to remedy their every stress and ailment. As easy as inhaling a few delicate drops of oil, the blends are said to soothe everything from sleep, anxiety, clarity, calm and energy.

Nimbus and Co, a Bondi based infrared studio and wellness store stock cult essential oil brand doTERRA and regularly host workshops to help people improve the quality of their lives, emotionally and physically through oils.“We often have stressed corporate workers come to us looking for tools to help support them emotionally and essential oils are incredibly powerful for that, says Su Tuttle, co-owner of Nimbus and Co. “When you smell something, the limbic system produces a distinct response to the scent based on memories associated with that smell. This then triggers an emotional response in the body, making it a powerful way to support your wellbeing in times of stress.”

How do you use them? Either aromatically (in a diffuser), topically (on the skin) or internally (in food). “Aromatically it offers calm in the home after a stressful day, but I find touch is the forgotten element in alleviating stress and anxiety,” says Tuttle. “Humans are hardwired to want touch - studies show those touched more have lower rates of anxiety and depression - so a simple way to incorporate oils is through self-massage, a foot massage from a partner or pouring into a bath.”

The top three oils for stress

1. Lavender - “Add two drops to your hands, rub them together and take a deep breath, inhaling it in. Great if you’re a restless sleeper.”

2. Frankincense - “The king of all oils, it has an earthy smell that grounds you. I diffuse this when I’m overwhelmed or anxious.”

3.Peppermint - “This scent pick you up in the afternoon when you’re feeling low and need to clear brain fog.”

#7 JUST BREATHE

As simple as breathe in, breathe out… Breathwork is the latest no BS way to ease your mind and body without the ‘mind’ focused approach of meditation. Described “a safe and effective breathing process involving ‘conscious connected breathing ’ (i.e. continuous inhale and exhale) it works to create an altered state of consciousness to promote inner healing and personal transformation,” explains international breathwork practitioner John Stamoulos. In breathwork, it’s believed the breath is the key to accessing and releasing energy at a cellular level.How is it different to yoga and meditation? “While it shares the philosophy breath is a vehicle for awareness, breathwork is solely practised to target emotional healing and let go of stuck energy associated with behaviour patterns, beliefs and whatever has stopped growth or development.”

What can you expect? “By breathing in a circular pattern you allow vital energy to flow into your body, clearing stress and tension. As your breath continues, it then pumps energy through your cells and blockages may start to surface (either physical feelings like heat, tightness or as emotions, memories or thoughts). Eventually a moment of release occurs, blocks are let go of and you feel a rush of energy throughout the body,” explains Stamoulos.

Book to learn direct with a breathworker or if under the pump at work use ‘conscious connected breathing’ for 20 or more breaths recommends Stamoulos.